A healthy, fit and toned physique is a coveted possession. Most fitness and body building enthusiasts yearn to be able to develop bodies with clear muscle definition. Mere flat stomachs are passe. If you want to be ahead of the packs then, you would rather develop six pack abs. So, bring along your notebook, fitness gear like a pair of track suits and running shoes, a whole lot of determination and a great deal of dedication before you start.
Know the Science behind your Abs
The abdominal muscle (called the rectus abdominus) is a single long muscle that occurs in pairs along the length of the abdomen (front of the stomach). You can see a well-developed muscle on the skin, only if ugly fat deposits and fatty layers are not covering the muscles. More so, when it comes to the abdomen, fat around the area can be exceptionally challenging to remove and expose well defined six pack abs. In some, the paired muscle can even appear as eight or even ten packs! Muscles become toned and defined if you use them functionally well. The rectus abdominus is meant for spinal support in posture. Hence, exercises targeted to activate this function will eventually strengthen the abdominal muscle.
Drop those calories, DIET!
Get in to the habit of maintaining a good diet.
Ensure plenty of hydration (about 2 liters of water per adult) every day.
Increase fiber intake – eat lots and lots of fruit and vegetables.
Increase intake of whole grains and cereal.
Drop oily, fatty foods. Avoid foods with saturated and Trans fats. Say no to processed and sugary foods.
Do not skip meals. Have a heavy nutritious breakfast, moderate lunch and a light dinner. In fact practice having six small meals instead of three loaded ones.
Make a Fitness Regime –
Commence with regular 30 minute walks, followed by running gradually. Fitness is really the absence of unhealthy habits and ill health. Drop substance abuse and boost your immune system with diet. Add specific exercises to train your abdomen muscles. The beginning of abs training has to involve cardiovascular exercises. These increase the heart rate within a specified time and burn away stored fat.
The Road to Perfect Abs –
Once you have begun burning or melting fat away, you must focus on strengthening the abdomen muscle. Focus on abs training which involves exercises like:
Stomach crunches – Lie flat on the ground on, facing the ceiling. Bend your knees with feet firmly placed. Keep your hands at the temples and lift yourself till your shoulders are off the floor. Remember to do the exercise gently without jolts to avoid injury. Repeat these crunches up to 10 or 12 times or till you cannot do anymore.
Sit ups – The posture is similar to that in crunches. However keep your hands crossed on your chest and rise up without support.
Leg lifts – Lie flat and lift your legs one by one firstly, and then together. Hold the legs in the air with your stomach for support.
Weight Training – When you perform exercises with added weights to increase resistance to movement, muscle toning and definition is achieved faster.
Remember, these exercises are targeted towards the stomach and maximum tension is meant to be felt in the abdomen. If any other part of your body feels strained during the exercises, then you may be doing it wrongly. Always commence weight and abs training under the supervision of a qualified gym instructor.
Perfect six pack abs are truly the reward of focused diets, fitness regimes and abs training.
Six Pack Abs Advice – http://www.sixpackabsadvice.com/